MONTH 6

Nutrition

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YOUR CHALLENGE

Glucose-friendly diet

"Glucose spikes trigger a wide range of symptoms and conditions, from food cravings to chronic fatigue to accelerated aging."


Jessie Inchauspé, biochemist, bestselling author

THEREFORE PAY ATTENTION TO GLUCOSE

Glucose and the ageing process

When we consume sugary foods and our blood sugar level shoots up, a process called glycation is set in motion. This is a biological process in which sugar in the blood binds to proteins or lipids. This leads to the formation of advanced glycation end products (AGEs). Scientific studies have shown that high blood sugar levels and the resulting glycation and formation of AGEs lead to inflammation, which in turn accelerates ageing and increases the risk of diseases such as diabetes, cardiovascular disease and neurodegenerative disorders. Controlling blood sugar and reducing AGEs can therefore help to maintain cell function and slow down the ageing process.

CHALLENGE

The goal for the next 30 days is to implement a glucose-friendly diet. This means a diet that is designed to avoid blood sugar spikes and keep blood sugar levels as constant as possible. Stick to the following rules when choosing your meals:

  1. Always eat in the right order: Eat fiber first, i.e. vegetables and salad. Then proteins and fats, and finally carbohydrates such as pasta, rice, etc. A study found that blood sugar spikes could be drastically reduced in this way.
  2. Eat vegetables or salad as a starter before every meal: Always eat the fiber, i.e. vegetables or salad, first. This is because they ensure that the blood sugar rises only slowly with the subsequent meals. The reason: fiber slows down the breakdown and absorption of sugar into the bloodstream. In the small intestine, for example, they form a kind of barrier that prevents sugar from entering the bloodstream quickly.
  3. Eat sweets as a dessert after the main meal and avoid snacks: Sweets and snacks in between meals drive up blood sugar levels and are therefore harmful to the body. If you don't want to give up sweets, it's best to have your sweet tooth immediately after a main meal. This means that the sugar does not enter the bloodstream as quickly.
  4. Drink vinegar with water: Especially before sugary meals, it can be worth drinking a glass of water with a tablespoon of apple cider vinegar before the meal. As a result, the sugar and insulin levels do not rise as quickly and, above all, as high, despite the dessert. The reason: vinegar contains an enzyme that ensures that sugar and starch are not converted into glucose in the body as quickly.
  5. Exercise after eating: A short walk after a meal makes sense. If you exercise after a meal, you are also doing something positive for your blood sugar levels. This is because muscles absorb excess glucose that enters the bloodstream after eating.

Health benefits of a glucose-friendly diet

Helps prevent diabetes: A stable blood sugar level, maintained through a balanced diet and regular physical activity, can significantly reduce the risk of developing type 2 diabetes. Studies have shown that people with stable blood sugar levels are less prone to insulin resistance, which is a major factor in the development of diabetes.

Supports cardiovascular health: Stable blood sugar levels are closely linked to better cardiovascular health. Individuals who experience fluctuations in blood sugar levels have an increased risk of heart disease, including heart attack and stroke. Maintaining stable blood glucose levels can therefore reduce the risk of such diseases (study).

Ideal for weight management: Stable blood sugar levels play a crucial role in regulating appetite and satiety. This can help prevent overeating and weight gain. Studies have shown that people with stable blood sugar levels tend to maintain a healthier body weight.

Supports energy regulation: Fluctuating blood sugar levels can lead to fatigue and lack of energy. A stable blood sugar level, on the other hand, ensures a steady supply of energy for the body, which can have a positive effect on everyday performance (study).

Promotes brain health: A stable glucose supply is crucial for the brain. Research suggests that stable blood glucose levels can reduce the risk of cognitive impairment and dementia in old age. This underscores the importance of stable blood glucose levels for long-term brain health (study).

(1) Always eat in the right order: Eat fiber first, i.e. vegetables and salad. Then proteins and fats, and finally carbohydrates such as pasta, rice, etc. A study found that blood sugar spikes could be drastically reduced in this way.

(2) Eat vegetables or salad as a starter before every meal: Always eat the fiber, i.e. vegetables or salad, first. This is because they ensure that the blood sugar rises only slowly with the subsequent meals. The reason: fiber slows down the breakdown and absorption of sugar into the bloodstream. In the small intestine, for example, they form a kind of barrier that prevents sugar from entering the bloodstream quickly.

(3) Eat sweets as a dessert after the main meal and avoid snacks: Sweets and snacks in between meals drive up blood sugar levels and are therefore harmful to the body. If you don't want to give up sweets, it's best to have your sweet tooth immediately after a main meal. This means that the sugar does not enter the bloodstream as quickly.

(4) Drink vinegar with water: Especially before sugary meals, it can be worth drinking a glass of water with a tablespoon of apple cider vinegar before the meal. As a result, the sugar and insulin levels do not rise as quickly and, above all, as high, despite the dessert. The reason: vinegar contains an enzyme that ensures that sugar and starch are not converted into glucose in the body as quickly.

(5) Exercise after eating: A short walk after a meal makes sense. If you exercise after a meal, you are also doing something positive for your blood sugar levels. This is because muscles absorb excess glucose that enters the bloodstream after eating.

Zell Boost and Kollagen Plus have several benefits for your health and longevity, but some of them give you extra support for regulating your blood sugar levels and reducing AGEs.

The niacinamide in Zell Boost may play a role in regulating blood sugar levels by supporting pancreatic function and insulin sensitivity. In addition, alpha-ketoglutarate, which is also contained in Zell Boost, supports energy production and glucose metabolism. The spermidine in Zell Boost plays a special role, as it can help to break down existing AGEs in the body by activating autophagy and can therefore have a positive effect on the ageing process.

The zinc in Kollagen Plus is a mineral that is important for the storage and release of insulin in the pancreas and can therefore contribute to the maintenance of healthy blood sugar levels. The vitamin C contained in Kollagen Plus can improve glucose tolerance and thus have a positive influence on blood sugar levels.

Further resources on glucose and nutrition

Video on the topic Glucose

Blog articles on the topic Glucose

The health-promoting practices outlined here are based on scientific findings. However, every person is different. If you feel uncomfortable with any of the challenges, you are free to skip them at any time. If you have any questions about your personal health, we recommend that you contact your doctor.